Quick Tofu and Vegetable Stir-Fry

81 Reviews
92% would make this recipe again

This stir-fry is so delicious that all the family will love it. It's not about going vegetarian, it's about healthy eating!

This recipe is incompatible with your food profile

Preparation : 20 min Cooking : 15 min
430 calories/serving

Ingredients

1/4 cup soy sauce 65 mL
4 tsp rice vinegar 20 mL
2 tsp sesame seed oil 10 mL
400 g firm regular tofu, cut into 2 cm cubes 2 cups
1 cup quinoa 170 g
1 onions, coarsely chopped 200 g
1 dried chili peppers, minced 0.4 g
2 tbsp canola oil 30 mL
500 g frozen vegetable mix
2 cloves garlic, pressed
2 tbsp gingerroot, grated 26 g
2 green onions/scallions, chopped [optional]
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

You will need a wok or frying pan.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. In a bowl or shallow dish, mix the soy sauce, rice vinegar and sesame seed oil. Pat-dry the tofu, then cut it into 2 cm cubes. Transfer the cubes to the bowl, mix well and let rest at room temperature for 20-30 min.
  2. During this time, cook the quinoa.
  3. Coarsely chop the onion and mince the chili pepper. Heat half of the canola oil in a skillet or wok over medium heat. Add the onion and sauté 2-3 min, taking care not to let it burn. Add the chili pepper and pressed garlic, then cook 1 min with stirring. Add the frozen vegetables taken directly from the freezer, and add salt and pepper to taste. Cook 6-7 min with occasional stirring until the vegetables are cooked al dente. Cover and cook an additional 2-3 min.
  4. Add the remaining canola oil to a small pan over high heat. Drain the tofu cubes, reserving the marinade, then add the cubes to the pan and sauté about 5 min, with occasional stirring, until they are golden-brown. Pour the reserved marinade and the tofu in the wok with the vegetables. Add the grated ginger and cook a few more minutes, with stirring. Adjust the seasoning.
  5. Sprinkle with the chopped scallions then serve the stir-fry and quinoa onto the warmed plates.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

430

Fat

17 g

26 %

Saturated 1.9 g
+ Trans 0.1 g

10 %

Cholesterol

0 mg

Sodium

650 mg

27 %

Carbohydrate

49 g

16 %

Fibre

8 g

33 %

Sugars

3 g

Net Carbs

41 g

Protein

24 g

Vitamin A

64 %

Vitamin C

28 %

Calcium

20 %

Iron

45 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin E, Zinc
Good source of  :
Calcium, Selenium, Vitamin B1, Vitamin B2, Vitamin B6
Source of  :
Omega-3, Omega-6, Pantothenic Acid, Vitamin C, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 3 ½
Meat and Alternatives 2
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

81 Reviews (79 with rating only) 92% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | I would make this recipe again

This is a great vegetarian stir-fry. We liked the mix of flavors - a bit sweet, spicy and tarty all at the same time. It was really easy to make.

Useful 1
january 23, 2009 | I would make this recipe again

Did not know that tofu could be this good. Now I'll try the other tofu recipes of this site.

Useful 1

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.